When most people think about fat loss, they usually think cardiovascular exercise is the only means of burning calories and losing weight. Resistance training is a great way to lose weight as well. Combining the two can be the most powerful way for fat loss success.
Advantages of Resistance Training for Fat Loss
Strength training helps your body build muscle. Having a higher muscle percentage in the body raises your resting metabolic rate. This requires your body to expend more energy throughout the day to keep your bodily systems flowing. This increases the number of calories burned per day. An important part of resistance training is helping maintain the muscle you already have. When you lose weight, you lose a combination of fat and muscle. Resistance training helps to maintain the muscle already there while burning off the excess fat.
Advantages of Cardio for Fat loss
Cardio has an advantage of allowing you to exercise at a moderate intensity for a much longer time period when compared to resistance training. This allows you to maintain exercise longer in order to burn more calories and in return, allows you to burn off fat more quickly. Cardio can also be done more frequent when compared to resistance training due to recovery time. Cardio allows you to vary the intensity more easily in order to boost your calorie burn.
High-Intensity Interval Training (HIIT) is considered one of the best cardiovascular exercises. It involves burst of strenuous exercise followed by a rest/much lower intensity period. Resistance exercises can also be added into this type of training. This training increases your excess post-exercise oxygen consumption (EPOC). Consuming extra oxygen in a longer recovery phase from training allows for a greater increase in energy expenditure. This will cause you to lose fat more quickly. The important thing is finding what works best for you and sticking with it. Don’t stick with cardio because you’re scared of the weight room. Sign up with one of our trainers to get a well balanced exercise program designed just for you. You’ll see fat loss in no time!
On Mondays & Thursdays at 8:15 the Wellness Center offers a kickboxing class that is unlike a traditional kickboxing class. If you attend with the intent of a Tae Bo style class, you are mistaken. This class focuses on fitness first, defense second and great community third.
Each class is different focusing on different skills, partner work, and more. However, it’s not for the faint of heart. You’ll be tested physically and mentally though the 45 minute class, but the experience you receive is like none other.
Modeled after traditional Muay Thai (Thai boxing) training, with each striking part of the body utilized. The arms, legs, knees, and elbows are all moving during class to receive a workout unrivaled by any other. Additionally, pairing with a partner allows for your mind to become a tool to be honed and improved upon.
No class is identical. Each experience is unique. The skills you gain are not only for fitness, but for having the ability to defend yourself also. You come in not knowing what you are capable of, and leave feeling empowered.
Join the community of fighters who see an improvement in their lives both physically and mentally. Join us on Mondays & Thursdays at 8:15.
Fit Academy is a summer day camp for young people aged 7 to 12. Campers will experience daily group exercise, games, nutrition education, cooking lessons, and extraordinary fun! Fit Academy promotes healthier lifestyles for ALL children. The camp is open to Wellness Center members and non-members, and will operate in one-week sessions from June 17 through August 9.
Registration will begin on Monday March 25. Register by dropping by the Wellness Center or by contacting Heather Casey (828) 266-1066.
Spring Fit Academy makes healthy smoothies
Who: Young people aged 7 to 12, members or non-members
Where: Paul H. Broyhill Wellness Center
When: June 17 – August 9, week-long sessions
Camp Hours: Arrive between 7:30am and 8:00am, pick up at 4:00pm daily
Fee: $120 per week (limited scholarships available)
Activities include: Hiking, gardening, swimming, nutrition classes, cooking classes, daily group games and activities, fitness classes, bowling and so much more.
Registration: Parents can choose to register their child for the entire 8 weeks of camp, or pick and choose weeks for the summer.
March is FULL of fun! Along with the tastes test, Zumbathon, 21 days of appreciation, and other fun promos and giveaways, we are also doing a “Visits Campaign”. We have challenged our members to EXCEED the March 2018 visits – with the Wellness Center donating $.15 per visit over the baseline to the ARHS patient emergency fund.
We would love to be able to donate $600+ to the fund – which would equal our members getting at LEAST 21,000 visits for March. You will see visuals around the facility to display the current visits and how close we are to the goal. Help us reach our goal by having more visits to the Wellness Center.
To learn more about the ARHS Patient Emergency Fund check out this video:
Yes, cardio exercise and building muscle are important. But it’s also important not to skimp on the third element of overall health: flexibility. As we age we tend to lose flexibility. Keeping yourself active can help maintain your flexibility.
Why does flexibility matter?
When you focus on stretching and flexibility, you will:
Move more freely
Have better posture
Be more relaxed and serene
Reduce muscle tension and soreness
Reduce the risk of injury
Dos and don’ts of stretching
Warm up your muscles BEFORE stretching. Failure to warm up may increase your risk of injury. Do a light walk on the treadmill or an easy ride on the bike to get your blood flowing.
Hold the stretch for at least 30 seconds at a time. Do this 2-4 times alternating left and right sides.
Ask for help. The Wellness Center personal trainers can give you tips and creative stretches.
Do not overstretch the muscle. In other words, if it hurts, then do not stretch that far.
Don’t bounce. You could strain a muscle or even worse, injure it.
Don’t hold your breath! Breathing is important to carry oxygen to your muscles as they stretch.
To learn how to incorporate stretching into your workouts, visit the front desk or Contact us online to ask about fitness instruction.